Name: Playbook - Kyle Carillet - Pull day | Tuesday | 8/16
Uploaded: 2023-09-17T16:10:27.104Z
Duration: 65 min
Description: Pull day | Tuesday | 8/16

James

Pumped up and finally starting to see progress!

Angie

Close grip seated rows
20, 20, 10, 8, 6

Superset:
Lat pulldown 
15, 12, 10, 8
Static hold Pull-up
4x 10 seconds

Straight arm pull down 21’s
21, 21, 21, 21
Kneeling single arm cable row
10, 10, 8, 8

Wide grip T-bar row
10, 10, 10, 10
Hammer grip assisted pull-up
8, 8, 8, 8

Reverse pec dec fly
12, 10, 8, 20

Biceps finisher superset:
Pressing together db preacher curls
12, 12, 12, 12
Seated hammer curls
12, 12, 12, 12

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Using a wide grip get into a pull up position and do a static hold at the top of the pull-up contraction.
Do an assisted pull-up if needed to scale this

Static hold Pull-up

Lat superset

With a wider grip on a bar attached to the cable machine.
Bent over with a neutral spine.
Chest up and shoulder back to engage the lats. 
Complete 7 reps of the top half movement, 7 from the middle to bottom movement and 7 reps of the full movement!

Straight arm pulldown 21’s

Just like a normal single arm row, we are going to do these in a kneeling position allowing for a better stretch and contraction.

Kneeling Single arm cable row

Cable superset

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Hammer grip Assisted pull-ups

Superset

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- Start with dumbbells in both hands and arm extended over incline bench. Press dumbbells together and keep constant tension.
- Curl dumbbells up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Touching Dumbbell preacher curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Pull day | Tuesday | 8/16

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